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    SHAYLADU   9,474
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Chalean Extreme Burn Phase Complete and Results

Tuesday, April 20, 2010

Well I finished month 1 of the Burn Phase below are the results of Weeks 3 and 4. Out of all the workouts I only missed 2. So I feel pretty good about it.

Week 3 W=weights R= reps
Burn Circuit 1:
Sumo Squat with Hip Lift W=12.5 R=12(upped reps from 10 to 12)
Lunge with Posterior Fly W=8 R=12 (upped weights from 5 to 8)
Pushup with Leg Lift R=12 knees (upped to 11knees and 1 toe)
Dead Lift with Posterior Fly W=8 R=12
Lunge with Core Rotation W=10 R=12
Bench Press and Leg Lower W=12.5 R=12
Squat with Side Bend W=12.5 R=12
Forward-Lean Lunge with DBL Arm Posterior Fly W=5 R=12
Chest Fly with Hip Lift W=12.5 R=12

Burn Circuit 2 Week 3
Sumo Squat with Bicep Curl W=12.5 R=12
Lunge with One Arm Tricep Extension W=8 R=12
Dead Lift Row W=12.5 R=12
Sumo Squat with Overhead Tricep Extension W=15 R=10
Deadlift with Double Row W=12.5 R=8 (upped from 10)
Bowlers Lunge with Singe Arm Row W=12.5 R=12 (upped from 10)
Bicep Curls with Abductor Balance W=12.5 R=12 (upped from 10)
Forward-Lean Lunge with Double Row W=12.5 R=12 (upped from 10)
Triple Threat Push-ups R=12 (upped from 10)

Burn Circuit 3 (missed this workout on the 3rd week)
Sumo Squat with Overhead Press W=8 R=12
Lunge with Calf raise W=10 R=12
Squat with Lateral Raise W=5 R=12
Lunge with Frontal Press W=8 R=12
Squat with Calf raise W=10 R=12
Sumo Squat wiht Delt raises W=5 R=12
Squat with Double overhead press W=10 R=12
Lunge with Lateral Raise w=5 R=12
Sumo Squat with calf raise w=10 R=10

WEEK 4
Week4 W=weights R= reps
Burn Circuit 1:
Sumo Squat with Hip Lift W=12.5 R=12(upped reps from 10 to 12)
Lunge with Posterior Fly W=10 R=12 (upped weights from 5 to 8 to 10)
Pushup with Leg Lift R=12 knees (upped to 10knees and 2 toe)
Dead Lift with Posterior Fly W=8 R=12
Lunge with Core Rotation W=12.5 R=12 (upped from 10 to 12.5)
Bench Press and Leg Lower W=12.5 R=12
Squat with Side Bend W=12.5 R=12
Forward-Lean Lunge with DBL Arm Posterior Fly W=8 R=12 (upped from 5 to 8)
Chest Fly with Hip Lift W=12.5 R=12

Burn Circuit 2 Week 4
Sumo Squat with Bicep Curl W=12.5 R=12
Lunge with One Arm Tricep Extension W=8 R=12
Dead Lift Row W=12.5 R=12
Sumo Squat with Overhead Tricep Extension W=15 R=12 (upped from 10 reps to 12 reps)
Deadlift with Double Row W=12.5 R=12
Bowlers Lunge with Singe Arm Row W=12.5 R=12
Bicep Curls with Abductor Balance W=12.5 R=12
Forward-Lean Lunge with Double Row W=12.5 R=12
Triple Threat Push-ups R=12 (upped from 10)

Burn Circuit 3 week 4
Sumo Squat with Overhead Press W=10 R=12 (upped from 8)
Lunge with Calf raise W=12.5 R=12 (upped from 10)
Squat with Lateral Raise W=5 R=12
Lunge with Frontal Press W=12.5 R=12(upped from 8)
Squat with Calf raise W=12.5 R=12 (upped from 10)
Sumo Squat wiht Delt raises W=5 R=12
Squat with Double overhead press W=12.5 R=12 (upped from 8)
Lunge with Lateral Raise w=5 R=12
Sumo Squat with calf raise w=12.5 R=12 (upped from 10

I really feel that I could do 15lbs especially doing bicep curls I don't have them so I will go extremely slow in the Push phase to get that resistance. I start Push Phase on tommorrow.
Below are my weight and measurements from the beginning until now.

Started 03/20/2010
03/21/10
Starting weight:155lbs
Chest: 36
Upper Arms:10.5 both
Waist:32 3/4
Hips:40
Abducters:
Thighs: 23 1/4 both

End of month 1 04/20/2010

RESULTS FOR BURN PHASE
04/20/10-WEIGHT 150.6
(R) ARM 10.5 (L) ARM 10.5
BUST-35 1/2
WAIST 32 1/4
(R)THIGH-22 (L) THIGH-22
UPPER THIGH BOTH SIDES-24 1/4
HIP-39 1/2

ok so this time around I added some additional measurements to track for this next month. I added upper thigh in addition to lower thigh and abducters.

DRUM ROLL PLEASE !!!!!!!!!!!
Total weight lost- 4.4lbs and 3.25 inches
Arms-no inches lost stayed the same however I can feel it alot tighter and jiggle is ALOT less
Thighs-inches lost 1 1/4
waist- lost 1/2 inch
BUST- 1/2 inch(I am losing boobs) I went from a 40 to 35 emoticon
HIP-lost 1/2 inch

I had expected to see more inches lost from my arms but then again I feel they are firming up. I am so inpatient I want it like NOW LOL!
I also want to surpass my last year goal and get my upper thighs down to 22 and my lower thighs to 20 and that is my goal by May 24th. We will see I am gonna be a squating and lunging QUEEN before this is over.
I kind of knew that my bust had went down because of my experience on yesterday my HRM wouldnt pick up my heart rate and I had to adjust my strap tighter twice.

I think I got pretty good results. Below is a comparison to last year on April 1st from 30 complete days no missing of 30DS. Now upon looking I lost alot more inches in the 30days with Jillian than I did with Chalean. But I am still sticking with Chalean. I have to see this program through.

FROM TO
l arm 12in to 10 1/2
(r) arm 12 to 10 1/2
(l) calf 15 to 13 1/2
(r) calf 15 to 13 1/2
(r) thigh 26 to 22
(l) thigh 26 to 22
midsection 37 to 32 3/4
hips 44 to 41 1/2
breast 38 to 36

BASICALLY I AM RIGHT BACK WHERE I WAS A YEAR AGO. THESE MEASUREMENTS WERE TAKEN APRIL 09.
Now its time to BUST PAST these results and NOT come back to them. Wish me luck.
I am feeling really good and confident. I do my March of Dimes 5k this weekend hopefully it doesnt rain. I have not prepared for it like I did last year but then again I am much lighter than last year anyways. But I will most likely jog the whole way. As I usually do.

OH and this morning I was feeling extra light and I PEEKED at the scale and it said 149.3. I am not recording that weight I am waiting until my Sat weight in and see what happens.
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  Member Comments About This Blog Post:

VELLE9 4/23/2010 9:21AM

    Great results Shay!!! Keep up the good work. emoticon

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JYMGIRL 4/21/2010 9:34AM

    Shay, you are doing sooo well! You are super motivated, I just know you're going to make amazing results over the next month!! Keep it up!! Remember every time I read your blog, it makes me want to get to work!!! emoticon

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SISTAK 4/21/2010 6:55AM

    emoticon YOU ARE DOING emoticon

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